Load up the bar with whatever weight you desire and then step under the bar. As you step under the bar put the backside of your shoulders across it. This should be slightly below the neck level.

At this point, make sure that you are holding onto the bar using both arms at both sides. Gently lift the bar off the rack by pushing up first with your legs while at the same time straightening out your torso.

Then, position your legs at a shoulder with distance and step away from the rack. Make sure that you have your toes pointed out slightly.

It is very important that you have your head up during this exercise. Also, you will want to keep your back straight. You now have completed the starting position.

Here is a man performing this barbell squat

The next step is to lower the bar slowly by bending your hips and knees while you continue to maintain a straight posture. Don’t forget to keep your head up.

Slowly go down until you reach an angle where your upper leg is a little bit less than 90°. You will need to inhale as you go through this portion of the exercise.

You will notice if you are performing the exercise properly because there should be a straight imaginary line between your toes in the front of your knees. If you discover that your knees protrude beyond that imaginary line it will put excessive stress on your knees.

The next step is to slowly exhale as you raise the bar. You do this as you push yourself off the floor by straightening your legs. You will now find yourself back the starting position. You then repeat the exercise with as many repetitions as your program dictates.

It should be noted that this is serious exercise should not be taken lightly. This is not an exercise that you will want to do if you have any back problems. If you do have back problems you can substitute this exercise with either a leg press or a dumbbell squat variation. The dumbbell squat is a relatively safe exercise if done properly.